cycle followed by 7-minute runTuesday Swim session AWednesday Bike session CThursday Run session AFriday Run session: 10-minute recovery jog with D&S and long stretch; Swim session GSaturday Rest day and stretch; Visit the race course if possible

Q My quadriceps always cramp up when I run marathons, even though I hydrate well and stretch regularly. Why is this, and what should I do?A Exercise-induced muscle cramps are relatively common among distance runners. Quadricep cramps typically

Standfirst: 4 surefire stride-improvers for mile racingAuthor: Sean Fishpool and Steve SmythePics:Issue date: aug01 /mile panelKeywords:uan59-->There’s more to running than running, as any tuned-in coach will tell you. That’s especially the case

Get properly warmed upWarm up thoroughly before your mile time trial and race. Jog for 10 minutes or so and then perform some strides. It's fine to do some mobilisations and dynamic stretches, but don't hold static stretches - research shows

use your last runs to throw in some light, easy strides to stretch your legs, and stretch well afterwards.You aren’t thirsty enough to drink Force yourself – you won’t be able to make up for it in the morning before the race. Sip often. And avoid

Standfirst: Author: Joe DunbarPics:Issue date: Racing secrets bookletKeywords:uan60-->Training for the mile is something you’ve probably never dreamt of doing, but the change of focus and the variety in the schedule can be fun, and may also yield

help prepare you to race over different terrains and it adds variety to training," says Dewar. • 10-minute gentle warm-up• 15-20 minute fartlek, varying the length and time of the faster bursts• 10-minute easy recovery run• 10 minutes of stretching

running) Fri Rest Sat 25 mins easy Sun 40 mins easy WEEK FOURMon Rest Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy Wed Rest Thu 10 mins easy, then 20 mins fartlek, then 10 mins easy Fri Rest Sat 20

minutes at a stretch.Band three: 1:50+This band covers beginners and those who have been over the distance once before, in around two hours, and would now like to try for something a little faster. The schedules assume that you have already got

18 You feel great at mile 20After The RaceYou want to sit downAll you want to do is sleepYou settle down to do some serious stretching You’re ready for a beer